Being on the cusp of starting Year 3 of F3 Wheaton, and coming off of GrowRuck #16 the week before, we rose this morning with an eye to building a solid foundation to push into even greater improvement this year. Thanks to Cadre Danny, it was hammered home that reps that don’t have good form aren’t worth doing, and might even end up getting you injured. If we’re out here to do a hard thing that’s good for us, then we might as well be doing it with Good Form. 6 PAX (Jazz Hands, CATS (the Musical), Banks, Archive, Too Big To Fail, and Capn Crunch) answered the call on a slightly rainy day with the beginning of post-summer coolness settling in.
Warm-O-Rama:
- Motivators ICx7
- Imperial Walkers ICx21
- Tin Soldiers ICx10
Pearls of Wisdom: (Mosey the islands stopping at the quarters to focus on full-range of motion on one exercise)
- Form lecture: Squats – 10 Practice full-range of motion squats / Bolt 45s
- Dan Taylors (lunge practice)
- Form lecture: Merkins – 10 Copperhead Merkins (complete with form lecture)
Interlude: Head, Shoulders, Knees, & Toes (10 count coupon exercise) ICx5
Application Section:
- (demi-)Heartbreak 1,2,3’s (As partners – 50 Merkins / 100 LBCs / 150 Squats, partner runs the hill)
- Pull-up practice: form lecture and then one (or AMRAP) pull-up with excellent form
The Ender:
- Dead-hang practice
- Doomsday Clock: Plank in circle, take turns doing 1 Merkin until everyone has bowed out
COR/NOR/COT: Prayers for Archive’s job interview this coming week — for Jazz Hands’ Mom’s blood-work to go well enough in prep for surgery — for Tim’s friends heading back to Iraq to find work — gratitude for the group at Wheaton and blessing on it’s ministry and growth this coming year. Excited for the personal and relational growth of the next year and couldn’t be happier about the men I share that road with.
Coffeeteria @ the Park! (not pictured: Gummi Bear, Gummi Worm and the rest of the fam (minus M. Gummi Bear) dropped by to share some donuts and fellowship with us!)
Thought of the day: it is amazing how hard an exercise can get if you start using good form. It keeps you honest about where your limits are. Full range squats are no joke.
F3 Wheaton 